[quote]Nikiforos wrote:
PB-Crawl wrote:
315x5 atg no belt or stuff
365x1 well below 90degrees no belt or stuff
crappy dieting now im stuck at 335 x 1
i should probably get a belt and some wraps, how much have they been helping you guys?
good morning sucks, never maxed but i rep out 225. i should probably work on that. and a more intensive program, only done 2 cycles of 5x5 so far.
smolov or 5/3/1 hmmm
I only use a belt on deadlifts, but do squats and good mornings without anything to build core strength… having said that, belt and wraps will help you out a lot, especially since you’ll be unracking more weight. To satisfy for that deficit I do rack walk outs with heavy weight in a low bar position and do calf raises with it. That way even my 1 RM is quite comfortable to me and I don’t need a spotter. (yet)[/quote]
I am advocate of not using a belt to help with core strength, but consider that you might selling your hamstrings and back short by not using one sometime. I can guarantee your top sets will be heavier if you use a belt. I am not saying you should use a belt all the time, just throwing some food for thought out there.
[quote]Hanley wrote:
ekrim wrote:
if you’re actually squatting ATG you don’t need a rack or spotter
What?[/quote]
People throw around the ATG tag when they actually mean below parallel or deep squats. If you’re really hitting rock bottom squats, your torso is going to be so upright that any failed lifts are dumped behind. Watch the weightlifters train
However, most gym owners/other people in the gym do not take kindly to people dumping squats behind their back left and right and once you get up there in weight it can be hazardous to people around you. Be smart - use saftey pins at least.
If you’re interested in hitting a 400 pound squat you should probably be asking the guys who’ve done it how they achieved it, not asking the guys who haven’t what they are doing while trying to get there. That said, convential deadlifting has helped my squat numbers significantly over the past few years. I was stuck at 385 for what seemed like forever then concentrated on deadlifts for a while to strengthen posterior chain muscles. When I came back to concentrating on squatting I blew 425 out of the water with ease.
[quote]ekrim wrote:
Hanley wrote:
ekrim wrote:
if you’re actually squatting ATG you don’t need a rack or spotter
What?
People throw around the ATG tag when they actually mean below parallel or deep squats. If you’re really hitting rock bottom squats, your torso is going to be so upright that any failed lifts are dumped behind. Watch the weightlifters train[/quote]
Well, it’s not like he’d be dumping it on every set, would he? I think the idea is you set the pins in the rack so that it’s right there and you just let the bar slide off your back. I don’t envision it being some big attention-getter that is frowned upon or something that happens very often…
[quote]w3llis wrote:
i hit a 475 max with only 3 months of lifting…[/quote]
Bullshit. You may in fact be a freak, so by all means, prove us wrong and put out a video of yourself squatting. I’m sure by now you’re squatting way heavier than that so just give us a quick look…or I stand by my claim. Bullshit.
Prior to this my squat was stuck for a long time… In those 2.5 months I finally started leg pressing. Went from 3 plates a side being challenging to 7 plates a side. I know everyone hates on the leg press, but I think it really was the key to my progress. Before, squatting would just make my adductors sore, but after bringing up my quads with the leg press I get sore quads from squatting.
I hope to get to 400+ by the end of the summer. I’m bulking, so it should be possible. (193 lbs currently)
yeah good luck everyone.
For me I was squatting 395 at 183lbs at 16 years old…I did smolov and my squat went up to (base cycle) 430lb squat at 183lbs at 16 years old.
What pretty much got me good gains after that was Ed Coan style squatting routine.
Simple western periodization (dare I say it) I did it for a long time and gains were great…
A couple weeks 2x8, 3 weeks of workin up to 5 rep maxes, 2 weeks of 3 rep maxes, and then go for the big show.
ALWAYS after my squat session I would do PAUSE SQUATS…this keeps you strong and tight in the hole…and really teaches you to be in the hole…lots of people get scared and don’t like bein in the hole…WELL I love it lol.
So yeah pause squats 2x5 or you can do 3x3 with 3 second pauses in the hole.
After that you can do a little bit of natural glute ham work and that’s all you need, rotate it with romaniam deadlifts here n there…every couple weeks. 3x8 sets/reps
Now I also did sumo deadlifts here too.
Worked up to 5’s for a few weeks, 3’s etc.
Then after that I would do pulls off a plate for 3x2 and rack pulls at a sticking point for 3x2 - I would rotate these every week.
You could also add in before your deadlift…light squats…just 2 sets of 5 reps of a very easy weight you can get for 5. Just to grease the groove a little.
This all worked wonders for me.
And the workout didn’t take too long either. always under an hour.
[quote]rasturai wrote:
yeah good luck everyone.
For me I was squatting 395 at 183lbs at 16 years old…I did smolov and my squat went up to (base cycle) 430lb squat at 183lbs at 16 years old.
What pretty much got me good gains after that was Ed Coan style squatting routine.
Simple western periodization (dare I say it) I did it for a long time and gains were great…
A couple weeks 2x8, 3 weeks of workin up to 5 rep maxes, 2 weeks of 3 rep maxes, and then go for the big show.
ALWAYS after my squat session I would do PAUSE SQUATS…this keeps you strong and tight in the hole…and really teaches you to be in the hole…lots of people get scared and don’t like bein in the hole…WELL I love it lol.
So yeah pause squats 2x5 or you can do 3x3 with 3 second pauses in the hole.
After that you can do a little bit of natural glute ham work and that’s all you need, rotate it with romaniam deadlifts here n there…every couple weeks. 3x8 sets/reps
Now I also did sumo deadlifts here too.
Worked up to 5’s for a few weeks, 3’s etc.
Then after that I would do pulls off a plate for 3x2 and rack pulls at a sticking point for 3x2 - I would rotate these every week.
You could also add in before your deadlift…light squats…just 2 sets of 5 reps of a very easy weight you can get for 5. Just to grease the groove a little.
This all worked wonders for me.
And the workout didn’t take too long either. always under an hour.[/quote]
You’re are one strong solid moda faka…shit man!
this thread was about me until monday. monday i hit 405 in wraps and a belt, deep. and i am currently around 190 at 5’7. so finally my squat gets a little closer to my deadlift.